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is it possible to lose 30 pounds in 3 months


Is it possible to lose 30 pounds in 3 months?

It is possible to lose 30 pounds in 3 months. However, it isn’t recommended for most people. It requires a deficit higher than what experts recommend for healthy weight loss.


Losing a pound of fat requires a deficit of 3500 calories. This means, to lose 30 pounds, you need a higher deficit of about 105,000. This comes to a daily deficit of 1200 calories. This amount is higher than the moderate calorie reduction of 500 – 1000, most experts recommend.


There are only two ways to go about this, diet and exercise to lose 30 pounds in 3 months. You’d have to eat less and exercise to burn off extra calories. As this is slightly above the recommended amount, you need more discipline and willpower.

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How long does it take to lose 30 pounds safely?

On average, it takes about 4  to 8 months to lose 30 pounds safely. This is in line with what most experts recommend for healthy weight loss. With a daily deficit of 500 calories, expect to lose 30 pounds in 8 months. Double the effort to a daily deficit of 1000 to lose 30 pounds in 4 months.


While you can lose 30 pounds much quicker than this, it isn’t recommended. You’d have to reduce your calories, almost to the point of starving to lose 30 pounds faster. Also, you’d have to spend prolonged periods exercising to burn enough calories to lose 30 pounds.


Extreme measures that can affect your health. Also, losing weight too fast increases the likelihood of gaining it all back. Isn’t it better to lose 30 pounds in 4 – 8 months and keep it off for good?


How much weight can you lose in 3 months?

Generally, expect to lose 12 – 24 pounds in 3 months. Losing this much weight in 3 months is a realistic goal. Also, it’s in line with CDC guidelines for healthy weight loss.


However, keep in mind that these numbers can vary from person to person. Several factors affect how quickly you lose weight. These include factors such as; activity levels, weight, age, gender, and height. A person who weighs over 250-pounds might not lose weight at the same rate as someone who eights 125-pounds.

woman measuring weight scale

Safe weight loss.

You have to create a calorie deficit to lose 30 pounds. Most experts recommend a moderate deficit of 500 – 1000 calories. Achieve this with the right diet plan and workout routine.


First, start by cutting at least 500 calories from your diet. Cut off unnecessary snacks and otehr junk foods first. Next, consider portion control to help you reduce your calories. Most times, we tend to overestimate just how much we should eat. Portion control tips such as using a smaller plate can help you avoid that.


Focus on eating more nutrient-dense foods to make up for the reduced calories. Eat more complex carbs, protein, and high-fiber foods. These are great for weight loss as they keep you full for longer. Also, add vegetables to add volume to your meals. This way, you can improve satiety. This way, you won’t even notice that you’re eating fewer calories.


Exercise to boost weight loss.

Healthy adults should spend at least 150 – 300 minutes exercising to lose weight. Choose workouts that you love doing to increase your willpower. This way, you’re more likely to stay consistent.


Alternate between cardio and strength training for best results. While cardio helps you burn calories, strength training helps you build more muscle. Choose high-intensity cardio workouts such as; jumping rope, cycling, rowing, running to burn calories. Compound exercises such as; deadlifts, squats, pull-ups, push-ups, and planks are great for burning fat too.

woman holding weight scale

Is it possible to lose 30 pounds in 3 months? Conclusion

Although it is possible to lose 30 pounds in 3 months, it is not recommended. Losing this much weight in 3 months requires a higher deficit of 1200 calories. An amount higher than what most experts recommend for healthy weight loss


A realistic timeframe to lose 30 pounds is between 4 – 8 months.